The 7 Habits of Happy, Healthy Vegans. Ginny Messina, MPH, RD Valley Vegfest Northampton, MA April 2, 2016
|
|
- Gerald Banks
- 6 years ago
- Views:
Transcription
1 The 7 Habits of Happy, Healthy Vegans Ginny Messina, MPH, RD Valley Vegfest Northampton, MA April 2, 2016
2 Veganism is A way of living that seeks to exclude, as far as possible and practical, all forms of exploitation of, and cruelty to, animals for food, clothing and any other purpose. The Vegan Society, 1944
3 Vegetarian
4 Vegetarian
5 Vegan Diets: No Cultural or Historical Habits
6 7 Habits of Happy, Healthy Vegans 1. Eat legumes 2. Choose healthy fats 3. Identify important supplements 4. Eat a rainbow 5. Get adequate calcium 6. Enjoy vegan foods 7. Celebrate veganism
7 1. Eat Legumes
8 Where do you get your protein? Grains Vegetables Nuts Seeds Legumes
9 Amino Acids Building blocks of protein Used to build new proteins in the body 9 are essential & must come from food Grains, legumes, vegetables, nuts, and seeds provide all 9 essential amino acids, but are low in one or more
10 Vegan Protein: Importance of Legumes Legumes are the only good plant sources of the essential amino acid lysine Peanuts Soyfoods Beans, Peas, Lentils
11 3 Daily Servings of Legumes ½ cup cooked beans, tofu, tempeh ¼ cup soy nuts, peanuts 2 tbsp peanut butter 1 cup soymilk 1 oz veggie meat
12 Pistachios and Quinoa (honorary legumes)
13 Legume Serving Sizes ½ cup cooked beans, tofu, tempeh ¼ cup soy nuts, peanuts 2 tbsp peanut butter 1 cup soymilk 1 oz veggie meat ¼ cup pistachios 1 cup quinoa
14
15 A Serving of Legumes PB& J sandwich Scrambled tofu Veggie burger Barbecued tempeh Hummus wrap Lentil soup Quinoa pilaf Trail mix with pistachios Vegetables with peanut sauce Salad with soynuts Bean burrito Taco with veggie ground beef
16 2. Choose Healthy Fats
17 Essential Omega-3 Fatty Acid Alpha-linolenic acid (ALA) Ground flaxseed (1 tbsp) Flaxseed oil (1 tsp) Walnuts (4 halves) Walnut, hempseed, soy or canola oil (1 tbsp) Chia seeds (2 tsp)
18 DHA & EPA: Long-chain Omega-3 Fats
19 DHA and EPA Found in fatty fish May reduce risk for heart disease, dementia, depression
20 Alphalinolenic acid (essential fatty acid) Conversion is relatively poor DHA and EPA (long chain omega-3 fats) Vegans typically have low blood and tissue levels of DHA and EPA
21 Fish Get DHA and EPA from Algae We Can, Too
22 Vegan Omega-3 Fats from Algae mg DHA + EPA 2-3 times per week
23 Healthy Sources of Fats Nuts Seeds Avocado Olives Vegetable oils
24 Benefits of High-Fat Plant Foods Nuts and seeds provide zinc Nuts reduce risk for heart disease Nuts/monounsaturated fats helpful for controlling diabetes Replacing saturated fat with plant fats improves cholesterol levels
25 Vegan Diet with Healthy Fats Breakfast Miso soup w/ ½ C tofu, 1 C vegetables ½ C brown rice 1 C honey dew melon Lunch Raw vegetable salad Vinaigrette (1 tsp oil) 1 ½ C lentil soup + tomatoes 2 slices whole grain bread Banana Dinner 1 C quinoa 1 C black beans 1 ½ C greens in 2 tsp oil Snacks: 1 C fruit topped w/ ¼ C walnuts Air popped popcorn Total calories: 1800 Saturated fat: <3% 0 grams cholesterol
26 3. Take the right supplements All Vegans Vitamin B12 Some Vegans Vitamin D Iodine
27 Vitamin B12 Made by bacteria Does not occur naturally in plants
28 Vitamin B12 Analogues Similar structure to B12, but no vitamin activity Fermented soyfoods Sourdough bread Sea vegetables Chlorella, spirulina Shiitake mushrooms
29 Can we get adequate B12 from unwashed organic produce?
30 Endogenous B12 Production
31 Vitamin B12 Storage In liver and muscle Size of B12 stores determined by your pre-vegan diet
32 Vitamin B12 Deficiency Anemia Neurological Symptoms Tingling Weakness Paralysis Dementia, Depression
33 Vitamin B12-Fortified Foods
34 Nutritional Yeast Red Star Vegetarian Support Formula (VSF)
35 Recommendations for B12 Supplements (Cyanocobalamin) 2 fortified foods per day; at least 1.5 micrograms each or micrograms daily or 1,000 micrograms 2-3x per week
36 Supplemental Vitamin B12: Not Just for Vegans Health conscious omnivores Everyone over the age of 50
37 Food sources of vitamin D Fish Fortified foods
38 Factors that reduce vitamin D synthesis Smog, clouds Sunscreen Darker skin Age Weak sunlight (northern latitudes in winter)
39 Two Forms of Vitamin D D3: Cholecalciferol is animalderived (fish, sheep s wool) D2: Ergocalciferol is plant-derived (yeast)
40
41 Vitamin D RDA 600 IU per day
42 Iodine in vegetables depends on iodine in soil
43 Iodine Sources Iodized salt Dairy Fish Vegetables
44 Iodine from Sea Vegetables?
45 Iodine Sources for Vegans Iodized salt (¼ teaspoon per day) micrograms iodine from supplement 3-4 times per week
46 Supplements Vitamin B12 Vitamin D Iodine DHA/EPA (omega-3 fats)
47 Supplements for Vegans and Omnivores Vitamin B12 Vitamin D Iodine DHA/EPA Vegans Supplements Fortified foods Supplements Fortified foods sunshine Supplements Iodized salt Supplements Omnivores Animal foods Supplements (after age 50) Fortified foods Supplements Fortified foods Sunshine Milk contaminated with cleaning solution Iodized salt Fish Supplements
48 4. Eat a Rainbow
49 Fruits and Vegetables
50 Vitamin C and Iron
51 Dietary Iron Mg of iron Salmon, 3 oz 0.6 Chicken, ½ breast 0.6 Beef, 3 oz 1.3 Soymilk, 1 C 1.6 Black-eyed peas, ½ C 2.2 Tofu, 3 oz 3.0 Lentils, ½ C cooked 3.3
52 Phytate Iron
53 Iron and Vitamin C IRON Legumes Whole and enriched grains + VITAMIN C Citrus fruits Strawberries Green leafy vegetables Peppers Cauliflower Cabbage
54 Iron + Vitamin C Oatmeal with orange juice Brown rice topped with steamed broccoli Bean soup with leafy greens
55 Fruits and Vegetables for Vitamin A
56 Vitamin A Superstars Amount providing 100% of RDA for vitamin A Carrot juice Sweet potatoes, pumpkin Butternut squash, carrots Spinach, collards, kale 1/4 cup 1/2 cup cooked 2/3-3/4 cup cooked 1 cup cooked
57 Fruits and Vegetables for Calcium
58 5. Get Adequate Calcium
59 Vegans typically have lower calcium intakes than omnivores and lacto-ovo vegetarians.
60
61 Hip Fracture Rates & Animal Protein Intake Hip fracture rate/100,000 Animal protein intake (grams/day)
62 Hip Fracture Data Ecological Study Studies that pool data from different groups and compare the averages rather than comparing information from individuals Don t control for other variables Miss important factors that might affect the comparisons
63 Genetic Differences Asians have a shorter hip axis length which protects against fractures
64 Cultural Differences Balance Strength
65 Even where hip fracture rates are low, osteoporosis is common
66 Hip Spine Sweden Japan Hong Kong Osteoporosis Int 23: 879, 2012
67 Hip Spine Sweden Japan Hong Kong Osteoporosis Int 23: 879, 2012
68 Hip Spine Sweden Japan Hong Kong Osteoporosis Int 23: 879, 2012
69 EPIC-Oxford 2007 Findings Vegans were 37% more likely to fracture a bone than meat-eaters or lacto-ovo vegetarians
70 Calcium Intake in the EPIC-Oxford Calcium Omnivores 1,057 Pesco-vegetarian 1,081 Lacto-ovo 1,087 Vegan 610 Public Health Nutrition: 6(3),
71 Protein protects bone health Improves calcium absorption Contributes to bone structure Promotes muscle strength
72 Adventist Health Study
73 + = We need protein and calcium for strong bones. And both are in plants.
74 Calcium without cows Wild greens supplied abundant calcium to early humans
75 All vegan food groups provide calcium
76 Best Plant Sources of Calcium Legumes Tofu Soybeans Milks Any fortified plant milk Nuts/Seeds Almonds Almond butter Tahini Fruits Figs Fortified juices Vegetables Leafy greens
77 Calcium from Leafy Greens Good sources: Bok choy, collards, kale, turnip greens Poor sources: Spinach, Swiss chard, beet greens
78 7 Habits of Happy, Healthy Vegans 1. Eat legumes 2. Choose healthy fats 3. Identify important supplements 4. Eat a rainbow 5. Get adequate calcium
79 Characteristics of the Optimal Vegan Diet Meets nutrient needs Reduces risk for chronic disease Practical, easy, realistic Appealing
80 7 Habits of Happy, Healthy Vegans 1. Eat legumes 2. Choose healthy fats 3. Identify important supplements 4. Eat a rainbow 5. Get adequate calcium 6. Enjoy vegan foods 7. Celebrate veganism
81 6. Enjoy vegan foods
82 What people think vegans eat Granola Grass Tofu
83 What vegans really eat What people think vegans eat Granola Grass Tofu
84
85
86
87 Demonizing foods is fear-based nutrition: never, ever eat this food Science-based nutrition: emphasize certain foods, eat others less frequently, use some foods as occasional treats.
88 7. Celebrate Veganism
89 Findings from EPIC/Oxford Meat eaters Vegan Total fat intake 34% 30% Saturated fat intake 12% 5% Blood Cholesterol
90
91 Vegan = Compassion
92 Vegan = Compassion; Guaranteed
93 1. Eat legumes 3 or more servings per day of beans, peanuts/peanut butter, soyfoods, quinoa, pistachios
94 2. Choose Healthy Fats Omega-3 fats from flaxseeds, walnuts, flax, walnut or canola oil, chia seeds. DHA/EPA? milligrams Moderate use of higher fat foods like nuts, seeds, avocado and vegetable oils
95 3. Supplement Appropriately 600 to 1,000 IUs of vitamin D (if sun exposure isn t adequate) micrograms of vitamin B12 90 ug iodine or ¼ tsp iodized salt
96 4. Eat a Rainbow Vitamin C Vitamin A Calcium
97 5. Choose Calcium-Rich Foods Kale, collards, fortified plant milks and juices, tofu, figs, almond butter, tahini.
98 6. Enjoy Vegan Foods Emphasize whole plant foods No plant foods are off limits
99 7. Celebrate Veganism Vegan diets always deliver on their promise of compassion Health benefits vary among individuals and are a wonderful bonus
100
Healthy Eating Guidelines for Vegans
Healthy Eating Guidelines for Vegans A vegan diet includes grains, vegetables, fruit, legumes (dried beans, peas and lentils), seeds and nuts. It excludes meat, fish, poultry, dairy and eggs and products
More informationEATING VEGAN. in Kimball
EATING VEGAN in Kimball EATING VEGAN IN KIMBALL Getting Adequate Nutrition The key to a healthy vegan diet like any diet is to enjoy a variety of foods. The more restrictive a diet is, the more challenging
More informationTypes of Vegetarian Diets
Vegetarian Diets Fact Sheet No. 9.324 Food and Nutrition Series Health by J. Clifford and A. Kozil Vegetarianism includes a variety of eating patterns that rely heavily on plant foods, while avoiding meat.
More informationThe University of North Texas Dining Services White Paper: A Vegetarian Diet
The University of North Texas Dining Services White Paper: A Vegetarian Diet Contents What is a Vegetarian? Types of Vegetarians A Vegetarian Diet Health Benefits for Vegetarians Nutritional Concerns for
More informationTypes of Vegetarians
Types of Vegetarians Lacto-ovo: Includes dairy products and eggs. Excludes meat, poultry, and fish. Lacto: Includes dairy products. Excludes eggs, foods containing eggs, meat, poultry, and fish. Vegan/Plant-based:
More informationVegan diets can obtain all the essential nutrients by eating plant-based foods.
San Francisco (CA) Chronicle 10/28/2014 "List of Foods That Vegans Eat" Audience: 2,361,870 Source Website: www.sfgate.com List of Foods That Vegans Eat by Sara Kaiser Vegan diets can obtain all the essential
More informationWhy do you eat what you eat?
Why do you eat what you eat? Essential Standard 6.NPA.1 - Analyze tools such as Dietary Guidelines and Food Facts Label as they relate to the planning of healthy nutrition and fitness. Clarifying Objectives
More informationThe Vegetarian Way of Eating
Nutrition Notes An Accredited Organization ~ Bringing You Quality Public Health Services Since 1947 The Vegetarian Way of Eating Vegetarian eating is popular in Canada. Some people choose meatless meals
More informationVegetarian Meal Planning
Vegetarian Meal Planning A vegetarian limits or avoids animal foods. Most vegetarians eat plant-based proteins instead of proteins that come from animals. Plant-based diets have been linked to better health
More informationRaising Vegetarian Children
Raising Vegetarian Children Beans Apple Vitamin Carrot Although people have been eating vegetarian foods throughout recorded history, interest in this eating style has risen dramatically in recent years.
More informationDAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea
DAY 1 DAY 2 DAY 3 DAY 4 Peanut Butter Raisin Oatmeal: 1 cup cooked oatmeal ¼ cup raisins Cereal with Fruit: 1 cup toasted oat cereal ¼ cup lowfat milk 1 hard-cooked egg Scrambled Eggs: 2 eggs 2 Tbsp lowfat
More informationVEGGIE DIET. without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT. The Circuit Factory - vegetarian DIET
without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT Welcome OUr plant eating, animal loving friends: So... you are one of those weirdos that doesn t eat meat. Don t worry, we ve got you covered.
More informationEating Vegetarian with Chronic Kidney Disease
Eating Vegetarian with Chronic Kidney Disease Can I meet my nutritional needs following a vegetarian diet? Yes. A vegetarian diet will allow you to meet your nutritional needs at any stage of chronic kidney
More informationPlant-based Eating Program
Plant-based Eating Program Session #1 HEALTH ENGAGEMENT AND WELLNESS SERVICES 1 Copyright 2017 Kaiser Foundation Health Plan, Inc. Group series overview Week 1: Benefits and basics of plant-based eating
More informationBack to Our Roots: Plant Party
Back to Our Roots: Plant Party This information is intended for healthy individuals. If you have any diseases or health conditions, please consult with your physician or registered dietitian before making
More informationVegan Diets. Going Vegan to Improve Your Health. Starting Off Slow
Vegan Diets Going Vegan to Improve Your Health Vegan diets are becoming increasingly popular as more people become concerned about healthy eating. Recent research indicates that what one eats has even
More informationThe List of Ketogenic Diet Food to Follow
The List of Ketogenic Diet Food to Follow Following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why they re good for people following this eating
More informationNutritional advice Well-planned vegan diets can provide all the nutrients that our bodies need. If you re catering for people who exclude animal products from their diets, there are several nutritional
More informationIngredients to avoid. Gelatine Propolis E901, E120, E441, E913, E904, E545. Tallow Collagen Lanolin Whey. Keratin Shellac Casein Lactose.
Ingredients to avoid Vegans don t eat anything that comes from an animal. This includes: Meat, including chicken, fish or any kind of shellfish Milk from any animal, or products containing milk such as
More informationVegetarian and vegan diets: How to get the best nutrition
Vegetarian and vegan diets: How to get the best nutrition Introduction The term vegetarian can mean different things to different people. There are 3 main types of Vegetarian: Lacto-ovo vegetarians - exclude
More informationRAINBOW PLATE CHALLENGE
PURPLE Name Teacher Date STUDENT WORKSHEET GRADES K-12 RAINBOW PLATE CHALLENGE RAINBOW PLATE CHALLENGE WORKSHEET INSTRUCTIONS: Have students record foods consumed within a one week period. Challenge students
More informationMyPlate Foods for Life
Focus on Food Issue 4 MyPlate Foods for Life In this issue... Focus on Fruits and Veggies Try this Recipe for Black Bean and Veggie Tostada Olé Whole Grains: Whole Lot of Nutrients Protein Foods: More
More informationParaprofessional Update: Vegetarianism 1
FCS1103 Paraprofessional Update: Vegetarianism 1 Isabel Valentin-Oquendo 2 Learning Objectives: The paraprofessional will: Describe the basic differences between the categories of vegetarian diets. List
More informationVegetables. A serving is: 1 cup raw, or 1/2 cup cooked (unless otherwise stated).
Vegetables Artichoke hearts Asparagus Avocado Bamboo shoots Bean sprouts Beets Broccoli Brussels sprouts Cabbage (green, red, bok choy, Chinese) Carrots Cauliflower Celery Corn, kernels Cucumber Eggplant
More informationSession #1 HEALTH ENGAGEMENT AND WELLNESS SERVICES. 1 Copyright 2017 Kaiser Foundation Health Plan, Inc.
Session #1 HEALTH ENGAGEMENT AND WELLNESS SERVICES 1 Copyright 2017 Kaiser Foundation Health Plan, Inc. Group series overview Week 1: Benefits and basics of plant-based eating Week 2: Deep dive into the
More informationMyPlate Protein. By Miss Povse
MyPlate Protein By Miss Povse Meet the Protein Group Any food made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are welcome in the protein group. However,
More informationvegetarian MEAL PLANNING A Guide for Healthy Eating
vegetarian MEAL PLANNING A Guide for Healthy Eating Contents What is a vegetarian diet? 1 DEFINITIONS HEALTH BENEFITS OF VEGETARIAN EATING Nutrition guidelines for vegetarians 2 LACTO-VEGETARIAN or LACTO-OVO
More informationHealthy Eating Adventure (HEA) KITCHEN MAKEOVER
Healthy Eating Adventure (HEA) KITCHEN MAKEOVER Objective: To present ways for you to makeover your kitchen to support a healthy lifestyle during your 28-day adventure by stocking whole foods, plant-based
More informationChronic Inflammation and Diet
Chronic Inflammation and Diet The immune system works to protect and defend the body from potentially harmful threats, like bacteria or a virus. What happens when that threat originates from within the
More informationHow Much Food from the Protein Foods Group is Needed Daily?
Plant- Based Protein Sources: Delicious and nutritious protein from the plant world Ho opomaika i Nutrition and Fitness Fair July 5th, 2015 How Much Food from the Protein Foods Group is Needed Daily? The
More informationJuly. Sensational Summer Berries
April 2012 Newsletter July Sensational Summer Berries It is summer time and that means fresh eating. One way to enjoy more nutritious and delicious summer foods is to include more sensational summer berries!
More informationApplesauce 1 cup 1 snack container (4oz) Cantaloupe 1 cup, diced or melon balls 1 medium wedge (1/8 of a med. melon)
Colegio de Señoritas El Sagrado Corazón Campus El Naranjo Science / English II Unit Amount of Food Group Tables 8th. FRUITS AMOUNT THAT COUNTS AS 1 CUP OF FRUIT OTHER AMOUNTS (COUNT AS 1/2 CUP OF FRUIT
More informationIAmMsPrissy Basic Food Groups (Vegetables, Fruits, Grains, Dairy, and Protein Foods) inspire healthy eating and a balanced diet.
Vegetables may be fresh, frozen, canned or dried/dehydrated and may be eaten whole, cut-up, or mashed. 100% Vegetable Juice is part of the vegetable group. Eat a variety of dark green, red and orange vegetables,
More informationBone Health. Source:
! "! # # Bone Health Factors that you can control that promote bone health: Regular physical activity Sound eating habits Adequate calcium consumption Adequate Vitamin D in your body (from diet and sun
More information12 PROTEIN-RICH VEGAN RECIPES
12 PROTEIN-RICH VEGAN RECIPES CONTENTS INTRODUCTION 3 01 What are proteins and why does our body require them 3 02 How much protein do you require on a daily basis? 4 03 The differences between plant and
More informationVegetarian Eating Guide
The great thing about Metabolic Jumpstart is that you can still follow a vegetarian diet as long as you make a few adjustments to ensure you are eating nutrient-rich and on your targets. This shows you
More informationMyPlate: What Counts as a Cup?
MyPlate: What Counts as a Cup? What Counts as a Cup of Fruit? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. See the Chart 1 below.
More informationLesson 3 Healthy Eating Guidelines
Lesson 3 Healthy Eating Guidelines Guidelines are helpful in order to assist people to make sensible dietary choices in order to prevent obesity, malnutrition, diet related diseases and poor energy Nutritional
More informationSample Vegetarian Meal Plans and Analyses
Is a vegetarian diet adequate? Concepts and Controversies in Plant-based Nutrition Meeting the Nutrient Reference Values on a Vegetarian Diet: Sample Vegetarian Meal Plans and Analyses An Australian first,
More informationTHE DANIEL PLAN GOOD FOODS LIST
THE DANIEL PLAN GOOD FOODS LIST Food glorious food. Eating is simply one of life s greatest pleasures. Stocking your pantry and refrigerator with healthy choices is a practical first step in your journey
More informationAnti-Inflammatory Diet
Anti-Inflammatory Diet An anti-inflammatory diet is a plant-based diet, which also: Limits added sugar. Limits processed foods. Avoids cooking methods that can cause inflammation. Use your diet to decrease
More informationAsk the expert: What are some great substitutions for each of the priority allergens in Canada? Content provided by Linda Kirste, Registered Dietitian
Ask the expert: What are some great substitutions for each of the priority s in Canada? Content provided by Linda Kirste, Registered Dietitian Food Milk Adults & children over 2 years of age: Vegan cheeses:
More informationVegetarian Information Pack Is the Vegetarian Diet Adequate?
Is the Vegetarian Diet Adequate? A significant number of scientific studies have shown the health benefits of a diet based on plant foods. In populations that follow the vegetarian lifestyle, there tends
More informationCooking with Superfoods
Cooking with Superfoods by Sara Vance, CN! www.rebalancelife.com Superfood #1 chia seeds One of the most powerful superfoods, chia seeds are a rich source of ALA omega 3s, protein, calcium and iron. An
More information20g AMERICA S #1 SELLING ORGANIC PROTEIN BLEND FIBER PROTEIN ORGANIC DANICA PATRICK PROFESSIONAL RACE CAR DRIVER & FITNESS ENTHUSIAST
Top 2 Smoothies AMERICA S # SELLING ORGANIC PROTEIN DANICA PATRICK PROFESSIONAL RACE CAR DRIVER & FITNESS ENTHUSIAST Organic Protein 00% Plant-Based Nutritional Shake Healthy, organic nutrition protein
More informationVegetarian & Vegan Options on Campus
Your guide to Vegetarian & Vegan Options on Campus You ve made a commitment to a Vegan/ Vegetarian diet. We ve made a commitment to help you make healthy choices! DINING SERVICES We are here to help you!
More informationEAT YOURSELF SEXY 8 WEEK MEAL PLAN AMANDA
EAT YOURSELF SEXY 8 WEEK MEAL PLAN AMANDA FOR ALL RECIPES FEATURED IN THIS MEAL PLAN CLICK HERE WEEK 1 - Day 1 Breakfast: 1.5 cups puffed rice or corn flakes with soy milk and ½ cup blueberries. One small
More information28 Day Fat Loss Challenge
28 Day Fat Loss Challenge Nutrition Guide by Tony Wood, CSCS Tony Wood Training http://www.tonywoodtraining.com All rights reserved. No part of this publication may be reproduced or transmitted in any
More informationPlant-Based Eating Toolkit
Plant-Based Eating Toolkit Felicia Steger & Libby Macht, OSF Saint Francis Medical Center Dietetic Interns Katrina Sommer, RD, LDN Sharon Windsor, RD, CSO, LDN What Is Plant-Based Eating? Plant-based eating
More information21 DAY DETOX MEAL PLAN. You spoke, we listened. Sara Gottfried, MD
Sara Gottfried, MD 21 DAY DETOX MEAL PLAN You spoke, we listened. We understand some of you like to be told what to eat each day so we created a 21 Day Meal Plan with the nutritional data broken down (including
More informationIssue No:165, Date:16th Jan'2018 Drink Away Deficiencies
Drink Away Deficiencies 7 Liquid Ways to Give Your Body the Nutrients it Needs the Most! We live in rushed times. We eat in a rush, drink in a rush, work in a rush. Which means we are not mindful about
More informationSeafood and your health DIABETES
CESSH Seafood and your health DIABETES Contents Seafood and your health 2 How can seafood help with diabetes? 3 How much seafood do I need to stay healthy? 3 Omega-3s 4 How much omega-3? 4 Which fish to
More informationHealthy food substitutions and ideas
Presents Healthy food substitutions and ideas Going gluten free is about improving your health Gluten free substitution should not refer to trying to find a new bread, new cereal, new pasta, etc. These
More informationWhy study Adventists? About 50% are vegetarians. About 25% are relagvely normal meat consumption. Demographics
Living Longer -- Living Better The Health Experience of Seventh-day Adventists Fred Hardinge, DrPH, RD Associate HM Director General Conference Data courtesy of Gary Fraser, MBBS, DrPH Director of AHS
More informationSelect Cleanse 14-Day Detox Program
Select Cleanse 14-Day Detox Program Select Cleanse is a superior quality functional food supplement designed by clinicians to help support detoxification and cleansing. The research-based ingredients in
More informationDo not forget to sign in
Do not forget to sign in WHAT DOES VEGETARIAN MEAN? Vegetarian: Blanket term; term used to describe a person who does not eat meat, poultry, fish, or seafood. Semi-Vegetarian: Generally used to describe
More informationNUTRITION SUCCESS GUIDELINES
NUTRITION SUCCESS GUIDELINES NUTRITION SUCCESS GUIDELINES 1. Always eat,, and s together at every meal and snack. Aids digestion and enhances the delivery of nutrients. 2. Eat within 1 hour of waking.
More informationStage 5 GGC Project: Rainbow Plates 1 pt
Stage 5 GGC Project: Rainbow Plates 1 pt OVERVIEW: This challenge is designed to help your students understand the importance of including foods of every color in their diet, especially fruits and vegetables.
More informationPartnership on a Wellness Journey: Everyone Benefits!
Partnership on a Wellness Journey: Everyone Benefits! Judy Withrow, Director Dining Services Bernadette Milstead, Wellness Program Director Best Practices for Improved Group Dynamics 1. Shared Finances:
More informationMicronutrient Sources Minerals - See bottom of document for comments. CALCIUM Food Serving Calcium (mg)
HMPT Level One Lesson Three Micronutrients Micronutrient Sources Minerals - See bottom of document for comments CALCIUM Food Serving Calcium (mg) Tofu prepared with calcium sulfate (raw) ½ cup 434 Yogurt,
More informationNUTRITION GUIDE. Fruits & Veggies are yummy. AND nutritious!
NUTRITION GUIDE Fruits & Veggies are yummy AND nutritious! Why eat fruits and vegetables? Fruits and vegetables are an important part of a healthy diet for both kids and adults. While most fruits and veggies
More informationMay Mix it Up Nutrition Challenge
May Mix it Up Nutrition Challenge Are you wondering what kind of an eating lifestyle works best for YOU? I don t believe there is a onesize-fits-all approach to healthy eating, as there are a variety of
More information- Protein Serving Sizes Women: one palm-sized portion with each meal
American restaurants have caused portion-distortion and we are used to eating very large portions that can really serve 2-3 people. In this chapter, we ll use something you always have with you your hands
More informationLesson 3: Objectives. Time Materials. Preparation
Lesson 3: Objectives Time Materials PARTS of A PLANT Students will be able to identify the different parts of a plant and describe how plants grow. They will be able to group familiar foods by both plant
More informationADVANCED DIPLOMA IN PRINCIPLES OF NUTRITION
ADVANCED DIPLOMA IN PRINCIPLES OF NUTRITION BY AMANDA BRODERICK BSc ANutR BSC HONS Sports Biomedicine and Nutrition Course Educators: Thomas Woods, William Eames @ShawPhotoTom BY AMANDA BRODERICK LESSON:
More informationFacing the Fats. The Good The Bad The Ugly Mono & Polyunsaturated Fats Properties Liquid at room temp Solid at room temp Solid at room temp Source
Facing the s s are essential nutrients your body needs. There are 4 major types of dietary fats: saturated, trans, monounsaturated, and polyunsaturated. They have properties. Different fats have different
More informationColorize YOUR Plate. Orange: carrots, orange peppers, oranges, cantaloupe, sweet potato, apricots, peaches.
Colorize YOUR Plate Winning athletic teams don t just happen. Teams rely on strategies to optimize their performance on the field. When it comes to eating fruits and vegetables, there are two important
More informationGlycemic Index. Patient Education Diabetes Care Center. What is the glycemic index? Rise in Blood Sugar vs. Time
Patient Education This handout explains the glycemic index (GI). It also lists low glycemic index foods to help you choose foods that will help you improve your blood glucose levels and the quality of
More informationAre you having a nutritionally adequate diet?
Are you having a nutritionally adequate diet? All foods can be enjoyed as part of a healthy diet. It is important to eat a variety of foods to get the right balance. The Eatwell Guide will help you to
More informationGeneral, Healthful Vegetarian Nutrition Therapy
Prepared For: Prepared By: Date: Contact: General, Healthful Vegetarian Nutrition Therapy The general, healthful vegetarian diet is based on the US Dietary Guidelines and is intended as a guide for adults
More informationMaking the case for vegetarian diets! Joan Sabaté, MD, DrPH
Making the case for vegetarian diets! Joan Sabaté, MD, DrPH! Vegetarian diets are ffffffffffffffff of eating. The roots of vegetarian diets can be traced back to the beginnings of recorded history. The
More informationPantry Makeover. A well-stocked pantry makes meal preparation easier.
Pantry Makeover Spring cleaning your pantry shelves with healthy foods makes for better meals and snacks. At the first hint of hunger or when rushed, we head to the pantry to find foods that will fill
More informationEAT CLEAN WITH THE REAL FOOD RD S. clean eating food list. (*include in each meal) serving size (average: grams protein)
EAT CLEAN WITH THE REAL FOOD RD S clean eating food list QUALITY PROTEINS (*include in each meal) serving size (average: 15-30 grams protein) organic eggs, chicken or duck (preferably pasture-raised),
More informationMy Meal Plan. General Guidelines. Meal Plan
My Meal Plan www.aurorabaycare.com This guide has been prepared for your use by registered dietitians. If you have questions or concerns, please call the nearest Aurora facility to contact a dietitian.
More informationSMALL CHANGES IN THE BEGINNING BREAKFAST
In the previous article, I listed foods that were most balancing to achieve a clean burning metabolism that burns fat and gives you energy to spare. Most of my patients are too busy to cook so they rely
More informationThe term Ancient Grains refers to any whole grain that has not been changed in the last several hundred years.
THE NEW HEALTHY Ancient Grains The term Ancient Grains refers to any whole grain that has not been changed in the last several hundred years. Ancient Grains: Top Menued & Trending Ingredients 61% 57% TOP
More informationLifestyle Plan Week 8
Lifestyle Plan Week 8 Believe it or not, most people have no trouble getting enough whole grains into their diet. Clearly, all white breads should be replaced with whole grains, but don t go overboard:
More informationA BALANCED MEAL. Goal is to have between 3 5 oz of protein (15 20 grams) in each meal.
HEALTHY PROTEIN Animal Proteins Eggs: pastured, organic, omega-3 Fish: cold water, wild Seafood: wild Beef: grass-fed, organic Lamb: grass-fed Poultry: pasture-raised, organic Wild Game: venison, buffalo,
More informationNutrition for Older Vegetarians and Vegans
Nutrition for Older Vegetarians and Vegans Getting the balance right Over recent years, research has shown that vegetarians and vegans tend to be very healthy perhaps more so than their meat-eating peers.
More informationMUST BE A REGISTERED WELLNESS WARRIOR
Wellness Warriors: Holiday Nutrition Tips Date: Tuesday, December 8, 2009 from 12:30 PM to 1:30 PM Location/Room: Academic/Administrative Building, Rm #3700 Cost: Free for Wellness Warriors Members Contact:
More informationCCSD School Lunch Recipe Challenge- OFFICIAL RULES
CCSD School Lunch Recipe Challenge- OFFICIAL RULES Introduction The CCSD School Lunch Recipe Challenge is an initiative to get to students and staff involved in creating new, healthier, and kid- approved
More informationPRODUCE TALK. Volume 28 Issue 44 November 2, 2017
Index: Commodities Update: Pg. 3-5 Add/Delete Sheet: Pg. 6 10295 Toebben Drive Independence, KY 41051 PRODUCE TALK Volume 28 Issue 44 November 2, 2017 VEGETARIAN DIET: How to get the best nutrition. Vegetarian
More informationUsing Nutrition to Fight Cancer (Adapted from Cancer Nutrition Info, LLC)
INFORMATION FOR PATIENTS Using Nutrition to Fight Cancer (Adapted from Cancer Nutrition Info, LLC) The most important cancer-fighting foods are plant foods such as vegetables, fruits, whole grains, nuts/seeds
More informationMUCUSLESS FOODS. PROF. SPIRA'S LIST OF ACID FORMING AND ACID-BINDING (MUCUSLESS) FOODS Prof. Spira
PROF. SPIRA'S LIST OF ACID FORMING AND ACID-BINDING (MUCUSLESS) FOODS Prof. Spira http://www.arnoldehret.us New Mucusless Diet ecourse Preview: http://youtu.be/oe8acdllxza MUCUSLESS FOODS RIPE FRUITS (MUCUSLESS)
More informationIncreasing Protein and Calories
Client s Name: Registered Dietitian s Name: Phone # 705-522-6237 ext- Toll Free # 1-877-228-1822 ext Increasing Protein and Calories Date: Poor appetite and weight loss are very common side effects that
More informationBe a Smart Snacker. Calories measure the amount of energy in foods To maintain a healthy weight, we must balance the calories we
Be a Smart Snacker Long days and packed schedules can make healthy, balanced eating a challenge. Due to busy lifestyles, snacking has become extremely prevalent in our society. It is not uncommon to observe
More informationNutrition to help your child heal after a burn
Nutrition to help your child heal after a burn Why is nutrition important for healing burns? Good nutrition is important after a burn and your child will need to get enough protein, calories, fluids, vitamins
More informationThe Daniel Plan Plate
The Daniel Plan Plate The Daniel Plan focuses on the core food groups of healthy carbs, healthy fats, healthy protein, healing spices, drinks, and super foods. And The Daniel Plan gives an easy guideline
More informationThe Healthy Vegetarian
Chris Pickrell, ND www.chrispickrell.com The Healthy Vegetarian Living as a healthy vegetarian is possible, but it takes work. There are many important things our bodies need that are simply more difficult
More informationHigh Calorie and High Protein Diet to Maintain or Gain Weight
High Calorie and High Protein Diet to Maintain or Gain Weight Losing weight and muscle mass is a major concern for many people. 1 Getting enough protein and calories is essential in order to prevent that
More informationBURN THE FAT FOODS 2.0.2
Lean Proteins BURN THE FAT FOODS 2.0.2 Beef, ground, 90% lean 4 oz uncooked 113 199 22.7 0 11.3 0.0 Beef, ground 95% lean 4 oz uncooked 113 155 24.3 0 6.0 0.0 Beef, round, top, lean (select) 4 oz uncooked
More informationCityline Weight Loss Food Journal
Cityline Weight Loss Food Journal Name: Date: Hormonal steps to boost metabolism for days 1. Frontload your day - eat breakfast with protein 2. Eat protein rich foods at every meal 3. Eat 1 selection of
More informationTIPS FOR BEGINNING A VEGETARIAN DIET ThE NEW FOUR FOOD GROUPS TASTy LOW-FAT, NO-ChOLESTEROL RECIPES
TIPS FOR BEGINNING A VEGETARIAN DIET ThE NEW FOUR FOOD GROUPS TASTy LOW-FAT, NO-ChOLESTEROL RECIPES w w w. v e g e t a r i a n t i m e s. c o m vegetarian foods: contents the whys And Hows Vegetarian Foods
More informationSample Meal Plans. Sample Meal Plan HIIT training in the AM and Weight Lifting in the PM
Sample Meal Plans Since everyone has different calorie needs you will need to adjust these plans to fit into your requirements. This is just a general guideline for you to follow. You should eat 5-6 smaller
More informationIdeal Low Glycemic Index
Patient Education Section 4 Page 1 Ideal Low Glycemic Index Heart-healthy food choices The glycemic index compares the impact on blood sugar levels of the carbohydrate in foods to an equivalent amount
More informationApproximate Vegan Calorie Requirements. Approximate Macronutrients
Approximate Vegan Calorie Requirements Daily Intake 15 Approximate Macronutrients (%) (cal) (g) Carbohydrates 25 375 94 Protein 32.5 488 122 Fats 42.5 638 71 143.5 84.1 74.7 1583 Breakfast (7am) Scrambled
More informationWINTER SPRING 18 SWEET POTATO APPLES AVOCADO OLIVE OIL ORGANIC TEMPEH QUINOA SALMON CACAO ORGANIC MEDJOOL DATES SPIRULINA CHIA SEEDS TURMERIC
WINTER SPRING 8 We're champions of healthy eating, and we've always kept our approach simple: start with fresh ingredients and whole foods and go from there. That's it. Almost everything that we serve
More informationHEALTHY EATING for Children
HEALTHY EATING for Children Guidelines for Children 6 to 12 Years Old Let your child help you plan and prepare meals, such as choosing a fruit at the store, setting the table, or making the salad. HEALTHY
More informationVegan in College: Simple, Affordable, Healthy Meals for Students
University of Rhode Island DigitalCommons@URI Senior Honors Projects Honors Program at the University of Rhode Island 2018 Vegan in College: Simple, Affordable, Healthy Meals for Students Haley Cedarholm
More informationMaintaining Nutritional Requirements during The Daniel Fast
Maintaining Nutritional Requirements during The Daniel Fast The Daniel Fast is a partial fast, it is comprised of the elimination of meats, sugars and dairy products as we are familiar with. The Daniel
More information